Baked Spiralized Butternut Squash Fries

Baked Spiralized Butternut Squash Fries

1 Review
From:, September 2019

Sweet spiralized butternut squash is encased in a salty, extra-crunchy exterior for a serving of slightly sweet curly fries. You can pair these baked butternut squash shoestring fries with any protein of your choice, but we're partial to grilled fish or chicken. Look for pre-spiralized squash in the refrigerated produce section.

Ingredients 8 servings

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Original recipe yields 8 servings
Nutrition per serving may change if servings are adjusted.
  • Cooking spray
  • ½ cup (about 2¼ ounces) cornstarch
  • 4 large egg whites, well beaten
  • 2½ cups panko (Japanese-style bread crumbs)
  • 4 ounces Parmesan cheese, grated (about 1 cup)
  • 1 (14 ounce) package spiralized butternut squash
  • ¼ teaspoon kosher salt


  • Prep

  • Ready In

  1. Preheat oven to 450°F with racks in upper third and lower third positions. Line 2 baking sheets with parchment paper; coat with cooking spray.
  2. Place cornstarch in a shallow dish. Place eggs in a separate shallow dish. Stir together panko and Parmesan in a third shallow dish.
  3. Roughly chop squash into 3- to 6-inch lengths (exact length isn't important). Working in small batches (about 1 cup at a time), dredge squash in cornstarch; shake off excess. Dredge in egg; shake off excess. Dredge in panko mixture; shake off excess. Arrange squash evenly on prepared baking sheets.
  4. Bake in preheated oven until golden brown, about 16 minutes, rotating baking sheets from top to bottom racks halfway through bake time. Sprinkle evenly with salt.

Nutrition information

  • Serving size: ¾ cup
  • Per serving: 230 calories; 5 g fat(2 g sat); 2 g fiber; 36 g carbohydrates; 10 g protein; 2 g sugars; 0 g added sugars; 147 mg calcium; 431 mg sodium; 293 mg potassium
  • Carbohydrate Servings:

Reviews 1

October 19, 2019
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By: MeganOS
These are the perfect fall snack -- would go great with a black bean veggie burger!
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